Getting older doesn’t mean slowing down. In fact, for me, it has meant the opposite. I’ve always been passionate about fitness, but as I have moved into my 60s, I realized that staying in shape required a different approach. I had to become more intentional with my workouts, pay closer attention to recovery, and ensure that my nutrition supported my active lifestyle.

For those of us who are committed to staying fit beyond our 60s, the key is consistency and adaptability. Our bodies change, and so must our routines. That doesn’t mean giving up on performance or strength. It simply means training smarter. Over the years, I’ve learned a few valuable lessons that have helped me maintain my fitness while keeping up with my responsibilities in both my professional and personal life.

Prioritizing Strength Training

One of the biggest shifts I made in my fitness routine after 50 was placing a greater emphasis on strength training. As we age, we naturally lose muscle mass, a process known as sarcopenia. To counteract this, weight training is essential. I focus on compound movements—squats, deadlifts, and presses—that engage multiple muscle groups and keep my body strong.

I also learned that recovery plays a bigger role than it did in my younger years. In my 20s and 30s, I could push my limits without worrying about soreness or injury. Now, I ensure my workouts are balanced, incorporating both heavy lifting days and lighter recovery sessions. Rest days are just as important as training days because they allow muscles to repair and grow. 

Staying Mobile and Flexible

Flexibility and mobility work have become non-negotiable for me. When I was younger, I didn’t give much thought to stretching or warming up. Now, I make mobility drills a priority in my routine. Dynamic stretches before a workout and static stretching afterward have helped me stay injury-free and improve my overall movement.

Yoga and foam rolling have also been game-changers. They help alleviate stiffness and prevent injuries, making it easier to perform both in the gym and in everyday life. It’s not just about how much you lift or how far you can run—it’s also about how well you move.

Cardiovascular Fitness and Endurance

Running was always been a passion of mine. I’ve even taken on endurance challenges like the Canada Iron Man race. But training for endurance has changed as I’ve aged. High-intensity interval training (HIIT) has been a fantastic way to maintain cardiovascular health without spending hours pounding the pavement. Short, intense bursts of effort followed by rest periods provide excellent conditioning without excessive wear and tear on the joints.  I have moved away from running to indoor cycling and other cardio machines to achieve this.

Cycling offers great cardiovascular benefits while being easier on the body than running every day. Listening to my body and alternating between high- and low-impact activities has been key to staying active without burnout.

Nutrition and Recovery

What I eat now has a much greater impact on my energy levels and performance than it did in my younger years. Nutrition is no longer just about fueling workouts—it’s about fueling recovery and overall well-being. I focus on lean proteins, healthy fats, and fruits and vegetables to maintain muscle mass and sustain energy.

Hydration is another essential factor. As we get older, our bodies don’t retain water as effectively, which makes drinking enough fluids throughout the day even more important. Proper hydration supports muscle function, joint health, and overall recovery.

Sleep is another area I no longer take for granted. Recovery isn’t just about taking a day off from training—it’s about ensuring the body gets enough rest to rebuild. A consistent sleep schedule, good nutrition, and stress management all contribute to maintaining a high level of fitness.

The Mental Benefits of Fitness

Beyond the physical benefits, staying active over 60 has helped me tremendously on a mental level. Exercise is a great stress reliever, and has always kept my mind sharp and focused. Whether it’s a cardio session or a weightlifting session, working out provides me with a sense of discipline and clarity that carries over into other aspects of my life.

Another aspect of fitness I appreciate more now than ever is the sense of community. Whether it’s training with others, participating in classes, or simply exchanging fitness tips, surrounding myself with like-minded people keeps me motivated. Having goals keeps the journey exciting.

Finding Balance

One of the biggest lessons I’ve learned is that fitness isn’t about perfection—it’s about sustainability. The approach I take today allows me to stay active while avoiding injury and burnout. I no longer chase extreme goals that compromise my well-being. Instead, I focus on long-term consistency.

Staying active over 60 is absolutely achievable, and in many ways, it’s more rewarding than when I was younger. It requires a smarter approach, but the benefits are well worth the effort. My goal is to continue pushing my limits while respecting my body and ensuring I can enjoy an active lifestyle for decades to come.